CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
10 PVC Passthroughs
10 PVC Overhead Squats
10 Push-ups
10 Sit-ups
10 Stiff legged deadlifts, 45/35 lbs
Pre-WOD mobility:
5 x upward to downward dog (10 sec each position)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 20 mins of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees
Partners alternate rounds
Post-WOD Recovery
Psoas smash (2 min each side)
Seated hamstring stretch (4 min hold)